Comparing Nutrients in 300 calories Cereals ready-to-eat, RALSTON CRISP RICEVS POST Bran Flakes

Weight per 300 calories

Cereals ready-to-eat, RALSTON CRISP RICE

78.3g

POST Bran Flakes

92g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, RALSTON CRISP RICE or POST Bran Flakes?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, RALSTON CRISP RICE

90%

POST Bran Flakes

10%

85%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, RALSTON CRISP RICEvs POST Bran Flakes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1%0.99g

Fat

2%1.92g

0.99 gvs1.92 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.88%0.28g

Saturated Fat

1.14%0.37g

0.28 gvs0.37 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

4.97%0.08g

0 gvs0.08 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.35%0.23g

Omega 6

5.98%1g

0.23 gvs1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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52%67.5g

Carbohydrate

56.6%73.6g

67.5 gvs73.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13%9.5g

Sugars

23.5%17g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

9.5 gvs17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.66%0.48g

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0.48 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.52g

Glucose

0.52 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%8.07g

Sucrose

8.07 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.44%0.55g

Fiber

44%16.7g

0.55 gvs16.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.36%5.24g

Protein

16%9.05g

5.24 gvs9.05 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals ready-to-eat, RALSTON CRISP RICEvs POST Bran Flakes

99%890μg

Vitamin A

76%685μg

RAE, retinol activity equivalents

890 μgvs685 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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134%1.6mg

Vitamin B1

99%1.2mg

Thiamine

1.6 mgvs1.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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77.6%1mg

Vitamin B2

98%1.3mg

Riboflavin

1 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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142%22.7mg

Vitamin B3

95%15.3mg

Niacin, nicotinic acid, niacinamide

22.7 mgvs15.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.97%0.25mg

Vitamin B5

Pantothenic acid

0.25 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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117%1.5mg

Vitamin B6

120%1.55mg

Pyridoxine

1.5 mgvs1.55 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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119%475μg

Vitamin B9

153%610μg

Folates and Folic Acid

475 μgvs610 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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178%4.27μg

Vitamin B12

191%4.57μg

Cobalamin

4.27 μgvs4.57 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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56%50.5mg

Vitamin C

0%0mg

Ascorbic acid

50.5 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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39.6%237IU

Vitamin D

20.3%122IU

Calciferol, cholecalciferol, ergocalciferol

237 IUvs122 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.31%0.047mg

Vitamin E

4.7%0.7mg

Tocopherols and Tocotrienols

0.047 mgvs0.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

1.07%1.3μg

Phytomenadione or phylloquinone

0 μgvs1.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals ready-to-eat, RALSTON CRISP RICEvs POST Bran Flakes

0.39%3.9mg

Calcium

4.02%40.2mg

3.9 mgvs40.2 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13%0.12mg

Copper

51%0.46mg

0.12 mgvs0.46 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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320%25.6mg

Iron

320%25.6mg

25.6 mgvs25.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.3%18mg

Magnesium

50%209mg

18 mgvs209 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37.5%0.86mg

Manganese

0.86 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11%76.8mg

Phosphorus

58.7%411mg

76.8 mgvs411 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.44%83mg

Potassium

14.3%488mg

83 mgvs488 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25.6%14μg

Selenium

87.3%48μg

14 μgvs48 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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28.5%427mg

Sodium

33%494mg

427 mgvs494 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.26%1mg

Zinc

41.6%4.57mg

1 mgvs4.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.077%2.84g

Water

0.084%3.1g

2.84 gvs3.1 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cereals ready-to-eat, RALSTON CRISP RICE vs POST Bran Flakes:

Cereals ready-to-eat, RALSTON CRISP RICE have 1.3 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B3, more Vitamin C and 2 times more Vitamin D than Cereals ready-to-eat, POST Bran Flakes.
While Cereals ready-to-eat, POST Bran Flakes contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B9 and 15 times more Vitamin E than Cereals ready-to-eat, RALSTON CRISP RICE.
Both Cereals ready-to-eat, RALSTON CRISP RICE and Cereals ready-to-eat, POST Bran Flakes have similar amounts of Vitamin B6 and Vitamin B12 per 300 kcal.
Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, RALSTON CRISP RICE vs POST Bran Flakes:

Cereals ready-to-eat, POST Bran Flakes contain 10.3 times more Calcium, 3.9 times more Copper, 11.6 times more Magnesium, 5.3 times more Phosphorus, 5.9 times more Potassium, 3.4 times more Selenium and 4.5 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
Both Cereals ready-to-eat, RALSTON CRISP RICE and Cereals ready-to-eat, POST Bran Flakes have similar amounts of Iron and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, POST Bran Flakes contain more Omega 3, 4.4 times more Omega 6, 1.8 times more Sugars, 30.5 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
Both Cereals ready-to-eat, RALSTON CRISP RICE and Cereals ready-to-eat, POST Bran Flakes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals ready-to-eat, RALSTON CRISP RICEVS Cereals ready-to-eat, POST, FRUITY PEBBLESPOST Bran FlakesVS Cereals ready-to-eat, POST, FRUITY PEBBLES

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, RALSTON CRISP RICEVS POST Bran Flakes

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, RALSTON CRISP RICE or POST Bran Flakes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: